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Take a look at the benefits of Milk

Take a look at the benefits of milk.
The Dietary Guidelines from the U.S. Department of Health and Human Services recommends three daily servings of non-fat or low-fat milk and milk products for those nine years old and older and 2 cups daily for children ages two to eight, according to LSU AgCenter nutritionist Beth Reames. “Milk is an excellent source of calcium,” Reames says. “The body needs calcium to build strong bones and teeth. Calcium is especially important for young people between the ages of 11 and 15 when bones are growing their fastest. Boys and girls in these age groups have calcium needs that they can’t make up for later in life.” Starting around age nine, young people need almost twice as much calcium – 1,300 milligrams – as younger children, she says. According to the National Institute of Child Health and Human Development, fewer than one in 10 girls and only one in four boys ages nine to 13 are at or above their adequate intake of calcium. “Low-fat or fat-free milk is a great source of calcium because it also has other important nutrients that are good for bones and teeth,” Reames says. “One especially important nutrient is vitamin D, which helps the body absorb more calcium and promotes bone mineralization.” Most types of milk have approximately 300 milligrams of calcium per eight ounces – or one cup, she says. Young people can get most of their daily calcium from three cups of low-fat or fat-free milk, but they also need additional servings of calcium-rich foods to get the 1,300 milligrams of calcium necessary to build strong bones for life. “The best choices are low-fat or fat-free milk and milk products,” Reames says. “Because these items contain little or no fat, it’s easy to get enough calcium without adding extra fat to the diet.” Chocolate and other flavored milks have just as much calcium as plain milk, so it’s fine for young people to drink these options if they prefer the taste, she says. Remember to make your choice low-fat or fat-free. “If you enjoy milk, chances are your children will, too,” Reames says. “Young people make many food choices by watching their parents, so if you want your children to enjoy the bone-building benefits of low-fat or fat-free milk and milk products every day, drink milk yourself and offer calcium-rich meals and snacks.” Adults 19 to 50 years old need 1,000 milligrams of calcium a day, and adults over 50 should get 1,200 milligrams of calcium daily, she adds. The LSU AgCenter nutritionist says putting calcium-rich foods on your family’s menu at each meal also is a great way to make sure that all get the calcium they need. When milk is the main beverage in the home, everyone will choose it more often. Reames offers some ideas for using milk more often at meals:
– Pour low-fat or fat-free milk over your breakfast cereal.
– Make a smoothie with fruit, ice, and low-fat or fat-free milk.
– Have a glass of low-fat or fat-free milk instead of soda.
– Mix low-fat or fat-free yogurt, fruit and low-fat granola for a crunchy treat.
– Choose cereal, milk and fruit as a snack, not just for breakfast.
– Try flavored milk drinks.
For those who are lactose intolerant, lactose-free and lower-lactose products are available, Reames says. These include lactose-free milk, hard cheeses and yogurt. “Milk and other dairy products are good sources of calcium, naturally offering the most calcium per serving,” she adds. “Other sources of calcium include tofu, beans, some green leafy vegetables and calcium-fortified juices.”
For additional information about healthy eating, contact an LSU AgCenter office near you.